WOD

Work EMOM 10 Odd- 15/12 Cal Row Even- 10 Wallballs 20/14# WOD AMRAP 4mins 200m run 10 T2B 10 Box jumps Rest 2mins AMRAP 4mins 200m run 10 sit-ups 10 Push-Press 95/65# Rest 2mins AMRAP 4mins 200m Run 10 Hollow rocks 10 Deadlifts 135/95#    

Work A1) Single Leg Deadlift 4×8/side A2) Horizontal row feet on bench 4×8 WOD 6 Rounds 2 Bar MU 4 Power Snatch 95/65# 6 OHS 95/65# 8 KBS 24/16kg 10 Air-Squats

Work Bulgarian Split Squat 4×10/side Increasing WOD 2 sets 2mins on 2mins off 10 OH Walking Lunges 45/25# 5 Burpees to plate 10 GTOH 45/25# 2 sets 2mins on 2 mins off 30 DU 10 sits-ups 10 Push-ups 2 sets 2mins on 2mins off 10 DB Snatches 5/side 50/35# 1 Read more…

WOD 30 Rounds 1 MU 2 HSPU 3 Ring Dips 4 Wallballs 20/14#

Work Clean Pull 4×5 @65% WOD *Running Clock AMRAP 10 5 Power Cleans 135/95# 8 Burpees over the bar Rest 5 mins AMRAP 10 3 HSPU 5 C2B pull-ups 10 KB Deadlift 32/24kg (KB in each arm)

Work Bench Press 5-4-3-2-1 Increasing WOD 8 Rounds 20 Walking lunges 10 Push-ups 20 Air Squats 10 Burpees 20 Sit-ups Time Cap: 30 mins

Work 10 sets 100m Sprint (rest on the walk back) WOD AMRAP 21 5 pull-ups 10 Box Jumps 15 KB Thrusters 24/16kg 20 DB Snatches (10/side) 50/35#

Work Deadlift 5-4-3-2-1 Increasing WOD 4 Rounds 400m Row 15 KBS 24/16kg 30 DU 15 GTOH 45/25# Finisher 50 T2B

Work Squat Snatch 5-4-3-2-1 Increasing WOD “Karen” 150 Wallballs 20/14#   EMOM 10 Odd- 40sec Plank Hold Even- 30sec Front rack KB carry

“The Seven” 7 Rounds 7 HSPU 7 Thrusters 135/95# 7 Knees 2 Elbows 7 Deadlifts 245/155# 7 Burpees 7 KBS 24/16kg 7 Pull-ups